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RELATED PROGRAMMING: >> Abs/Core Program
Are you obsessed with having a flat stomach, spending hours doing endless sets and reps but still see no results? You're not alone. Most people let their obsession ruin any chance of realizing lean and visible abdominal muscles.
The ABS are actually more than just one muscle. The abdominal muscle group is made up of the oblique muscles (internal and external), the abdominus rectus and the hidden transverse abdominus.
The obliques are thin muscles that form a continual wrap around the torso, enclosing your bony structures and internal organs in a protective support. Unfortunately, even the most developed obliques can be hidden under layers of fatty love handles, the band of fat that wraps the waist.
The rectus abdominus is what forms the classic and sought after six-pack. It attaches the sternum and ribs to the pelvis. Buried beneath the rectus is the transverse abdominus, which remains virtually unseen, but acts as a girdle to flatten your midsection. Fat, however, can mask the most developed muscles.
Mike Stefano is the author of The Firefighter's Workout. Training thousands of firefighters nationwide has taught Mike had to get remarkable results with ALL fitness levels. When you train for performance, and add a core focus, the body responds!
The Core Classic Program includes a copy of Mike's best-selling workout book, all-new companion book, charted daily core classic workouts with 8 progressive levels, access to online videos, as well as Mike's brand new STS™ fitness system, with Core Classic programming. All items will be shipped directly to you via Priority Mail. To get started on Mike's program click below.
Mike's Core Classis Plan is based on his experience with thousands of firefighters and members of the general public at every level of fitness. Get started today at the brand new sale price of only $49!
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How can you tone and strengthen your abdominal muscles, while at the same time burn off the fat that covers them? Before we answer that question, let's dispel two of the most common fitness myths.
Myth One: Spot Reduction
The best way to reveal those fab abs is with properly executed aerobic exercise combined with some strength training. 3 to 5 days each week get your heart and breathing rate cranked up for about 20 or 30 minutes.
Back this up with 3 or 4 quick, but intense, full body strength workouts that incorporate a moderate amount of core training. The added muscle gained from strength training will speed metabolism and increase overall fat burned.
Myth Two: The Flat Stomach
On most people the abdominal muscles are designed to be somewhat rounded, not flat. Your body type, sex, and any age related hormonal changes also affect the size and shape of your midsection. Focusing on a super flat stomach can also cause frustration, anxiety, and lead to eating disorders and excessive exercise syndrome.
Save yourself time, energy and possible injury; lose the obsession with things you can do nothing about. Focus on things you can change. Eat right and exercise, but don't obsess about either. Here's something else you can try.
GOOD POSTURE GUIDE
Examine your posture or how you hold your body. Poor posture can give you that pot-belly appearance, while good posture can promote a taller, leaner and more youthful look. Take a peak at the list below as a guide to good posture.
Head balanced on your neck, not leaning
Shoulders relaxed and down, rolled back
Abdominals lightly contracted, tailbone pointed to the floor
Knees are kept soft, not locked
Ears, shoulders, ribs, hips, knees, ankles all vertically aligned
TRUTH ABOUT ABS WORKOUT CHECKLIST
Follow the simple protocol below
CARDIO TRAINING: 3 to 5 times a week, exercise in your target heart rate zone with some form of sustained aerobic activity (IE: walking, jogging, swimming) for 20 to 30 minutes or more
STRENGTH-ENDURANCE TRAINING: 3 to 5 times a week, perform 15 to 45 minutes of properly performed progressive resistance movements (IE: STS training, kettlebell lifting) that functionally trains the entire body (including abs, see below)
FLEXIBILITY TRAINING: Perform at least 5 to 10 minutes of stretching exercises (IE: simple stretches, Yoga) at the end of every workout. This will help form a balanced body, eliminating many postural flaws.
For a variety of performance enhancing, fat-burning and body-sculpting programs and workouts, visit our >>program directory OR >>get core classic plan
BONUS AB-SPECIFIC MINI-WORKOUT
HARD CRUNCH / BIKE KICK COMBO
While abdominal exercises won't reduce your waistline; you can still tone and tighten your midsection, and add to the appearance of flat belly. The Hard Crunch / Bike Kick Combination will tighten and tone ALL of your abdominal muscles, leading to a flatter, stronger midsection, as well as a pain free lower back. When combined with other strength-endurance and aerobic exercise, this routine will produce real results.
Exercise # 1 HARD CRUNCH
Lie on your back on a mat or padded carpet with your knees partially bent, feet flat on the floor, arms folded across your chest (least intense). Be sure the feet are not too near your buttocks. Exhale as you press the lower back into the floor and begin to raise your head, shoulders and chest off the floor in one unit, concentrating on curling the ribs towards the hips. Pause briefly as you feel your abdominal muscles contract - HARD. The movement need only be a few inches. Inhale and slowly curl back down, trying not to let your head and shoulders rest on the floor, maintaining some tension in the core for the entire set. Squeeze (contract) the abs hard every rep. Repeat to muscle fatigue.
Trainer's Notes:
Be sure to keep the knees only partially bent with the heels at least one foot from your butt. This engages the oblique muscles as well as the rectus abdominus. To increase intensity, lengthen the pause when the abs are flexed to 2 seconds, or place your hands behind your head (as in the bicycle kick).
Goal: 1 to 2 sets of 15 to 20 repetitions
Exercise #2 BIKE KICK
Lie on your back on a mat or padded carpet with knees bent and feet flat on the floor. Press the low back into the floor, engaging the abdominal muscles, as you put both hands behind your head (don't pull on the head). Bring the right elbow over to the left knee, and then bring the left elbow over to the right knee in a twisting, bicycle-pedal motion. Continue to breathe naturally. Alternate opposite elbow to opposite knee with hands interlaced behind the head in a slow and controlled manner to muscle fatigue, with full extension of the legs on every repetition.
Trainer's Notes:
Be sure to breathe naturally and not hold your breath at any time during this exercise. Full extension of the legs will increase intensity (as shown), as will performing the motion very slowly. Keep the knees bent throughout the movement, while you tap the toes to the floor (instead of extending the leg straight out), to decrease intensity.
Goal: 1 to 2 sets of 15 to 20 repetitions
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The Truth About Abs